Litsela tse 10 tsa ho khaola likhalori tse 500 ka letsatsi

Ho sa tsotelehe hore na o latela lijo tsa mofuta o feng, ho theola boima ba 'mele, o hloka ho chesa likhalori tse ngata ho feta tseo o li jang letsatsi ka leng. Bakeng sa batho ba bangata ba nonneng haholo, ho khaola likhalori tse ka bang 500 ka letsatsi ke sebaka se setle sa ho qala. Haeba o ka ja lik'hilojule tse 500 ka letsatsi, o lokela ho theola boima ba lik'hilograma tse 450 ka beke.

Kamehla bua le mofani oa hao oa tlhokomelo ea bophelo ho fumana boima bo botle ho uena pele u qala ho ja boima ba 'mele.

Leka mekhoa ena e 10 ea ho khaola likhalori tse 500 letsatsi ka leng. Ho bonolo ho feta kamoo u ka nahanang.

• Fapanyetsana seneke sa hau. Batho ba bangata ba nka bohobe bo le bong kapa tse peli lipakeng tsa lijo. Ho ja lijo tse bobebe ho lokile, empa etsa bonnete ba hore u khetha likhetho tsa likhalori tse tlase. Senotlolo ke ho ba le lijo tse bobebe tse lokisitsoeng ha tlala e oela. Sebakeng sa mokotla oa li-ounce tse 85 (85 g) ea li-tortilla chips (li-calories tse 425), khetha senoelo (250 mg) sa popcorn e nang le moea (lik'hilojule tse 31), kopi (250 mg) ea morara le mafura a tlase thupa ea chisi (lik'hilojule tse 180) kapa apole e nyane le lialmonde tse 12 (lik'hilojule tse 160). Ho khetha li-snacks tse phetseng hantle habeli ka letsatsi ho tla u bolokela likhalori tse 500.
• Khaola kalafo e le 'ngoe ea likhalori tse phahameng. Leka ho tlosa ntho e le 'ngoe ea lijo tse nang le lik'halori tse ngata letsatsi ka leng. Hore na ke monehelo hoseng, brownie kapa mokotla oa li-chip nakong ea mots'eare, kapa kuku ea chokolete kamora lijo tsa mantsiboea, o tla boloka likhalori tse 250 ho isa ho tse 350 kapa ho feta. Ho chesa lik'hilojule tse ling tse 150, nka metsotso e 40 ka potlako ka mor'a lijo tsa mots'eare kapa lijong tsa mantsiboea.
• Se ke oa noa likhalori tsa hau. Soda e le 'ngoe ea lilithara tse 355 e na le likhalori tse ka bang 150,' me latte e nang le tatso ea li-oun tse 475 mL e ka paka likhalori tse 250 kapa ho feta. Esita le litholoana tsa smoothies li na le likhalori tse ngata, tse ka bang 400 ho 16-ounce (475 mL) e sebeletsang. Lino tse 'maloa tse tsoekere ka letsatsi li ka eketsa li-calories tse 500 kapa ho feta. Khetha metsi, metsi a phatsimang, kapa kofi e ntšo kapa tee ho fapana le moo o boloke likhalori tsa hau bakeng sa lijo tse tla u thusa ho ikutloa u khotše.
• Tlola metsotsoana e seng mekae. Ho nka thuso ea bobeli ho ka eketsa likhalori tse sa batleheng. Ho bonolo ho lula u tlatsa poleiti ea hau ha u fa setaele sa lelapa tafoleng. Sebakeng seo, tlatsa poleiti ea hau hang 'me u boloke tse ling ka kichineng. Kapa, ​​haeba o ntse o sa khotsofala, eketsa thuso ea bobeli ea meroho, litholoana kapa salate.
• Etsa libaka tsa khalori tse tlase. Fana ka likhetho tsa likhalori tse tlase bakeng sa tse ling tsa likhetho tsa hau tsa likhalori tse phahameng. Ka mohlala, haeba risepe e hloka senoelo (250 mL) sa tranelate e bolila (lik'hilojule tse 444), sebelisa yogurt e se nang mafura a mangata kapa yogurt ea Greece ho e-na le (lik'hilojule tse 154).
• Kopa mokotla oa thuto. Likarolo tsa lireschorente tse ngata li kholo ho feta boholo ba litšebeletso tse khothalletsoang. Sebakeng sa ho hloekisa poleiti eohle ea hau, kopa seva ho beha halofo ea setshelo hore o ise hae lijong tse ling. U ka arolelana le motsoalle e mong lijo tse kenang, kapa ua ja lijo ka mokhoa o ipiletsang le ka salate e kholo. E-ba le bonnete ba hore o tla nolofalloa haholo ke litlolo tse apesitsoeng le tse halikiloeng.
• E-re "che" ho lijo tse halikiloeng. Lijo tse halikiloeng li eketsa likhalori tse ngata tse se nang phepo le mafura a mangata ho sejana sefe kapa sefe. Sebakeng sa khoho kapa tlhapi e halikiloeng, khetha ho halikiloe, ho halikoa kapa ho ts'oaroa. 'Me u tlōle gela gela gela gela French. Ho sebeletsa li-fries tse ngata feela ho ka eketsa likhalori tse ka bang 500 lijong. Sebakeng seo, bona hore na o ka nka sebaka sa meroho ea letsatsi kapa salate e lehlakoreng.
• Haha pizza e tšesaane. Tlohela li-toppings tsa nama, chisi e eketsehileng le sekhahla se tebileng sa sejana, 'me u be le likhae tse' maloa tsa pizza ea meroho e tšesaane. O tla boloka likhalori tse fetang 500 hanyane.
• Sebelisa poleiti. Ja lijo tsohle tse tsoang poleiting kapa sekotlolo, ho kenyeletsoa le lijo tse bobebe. Ha u bobebe ka mokotleng kapa ka lebokoseng, ho bonolo ho ja ho feta kamoo u rerileng. Sena ke 'nete haholoholo haeba o lutse ka pela TV. U ka makatsoa ke ho tseba hore mokotla o moholo oa li-chip o ka ba likhalori tse fetang 1000. Ho e-na le hoo, beha karolo e le 'ngoe ka sekotlolong ebe u beha tse ling.
• Qoba joala. Ho fokotsa joala ke tsela e bonolo ea hore batho ba bangata ba fokotse lik'hilojule. Joala ha bo na phepo efe kapa efe, ka hona ha o noa (o noa) joala, o fumana likhalori tse se nang letho, tse ka bang 500 bakeng sa lino tse ling tse tsoakiloeng tse entsoeng ka lintho tse tsoekere tse tsoekere, lero la litholoana le ice cream kapa cream e boima. Haeba u odara seno, khetha biri e bobebe ea li-ounce tse 355 (khalori tse 103) kapa khalase ea veine ea lilithara tse 145 (li-calories tse 120).

Boima ba 'mele - lik'hilojule tse 500; Boima ba 'mele - lik'hilojule tse 500; Botenya - lik'hilojule tse 500; Lijo - lik'hilojule tse 500

Litsi tsa Taolo le Thibelo ea Maloetse. Ja haholo, bekha tlase? www.cdc.gov/healthyweight/healthy_eating/energy_density.html. E ntlafalitsoe ka la 15 Mphalane 2015. E fihlile ka la 2 Phupu 2020.

Litsi tsa Taolo le Thibelo ea Maloetse. Mokhoa oa ho qoba maraba a boholo ba karolo ho thusa ho laola boima ba 'mele oa hau. www.cdc.gov/healthyweight/healthy_eating/portion_size.html. E ntlafalitsoe ka la 18 Phato 2015. E fihlile ka la 2 Phupu 2020.

Litsi tsa Taolo le Thibelo ea Maloetse. Nahana hape ka seno sa hau. www.cdc.gov/healthyweight/healthy_eating/lino.html. E ntlafalitsoe ka la 23 Loetse 2015. E fihlile ka la 2 Phupu 2020.

Lefapha la Temo la U.S. Ts'ebeletso ea Patlisiso ea Temo. FoodData Central, 2019. fdc.nal.usda.gov. E fihliloe ka la 1 Phupu, 2020.

• Lijo